Tuesday, March 25, 2014

2. Burner
3RFT:
12/10 Cals on Airdyne
10 BurpeesGoal is to be sub 3:00This is assuming you have the most recent version of the Schwinn Airdyne. If the monitor on your airdyne gives reading every few seconds (not constant reading like a rower) you have an older bike, which is easier to accumulate cals on; you should do 15/12 calories for this wod.3. Skills
Practice Free Standing HSPU

Monday, March 24, 2014

1. Sprints
5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.2. Squats
A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B. 2x10 Front Squats

3. Pull up Complex
5 sets of:
3 weighted Pull ups - place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
7 Kipping Pull upsThe goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

1. EMOMx14
Odd: AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65
Even: Rest2. Skills
Jerks 4x6 unbroken reps at 65% of 1RM - Rest as needed between sets. Work on good positioning, no press outs and rebounding the catch into the next dip.

Friday, March 21, 2014

1. "Sherwood Special"
2 RFT:400m Run
40 Thrusters, 75/552. TEAM WOD
5 RFT:
2 athletes per team. One works while the other rests.
6 Squat Cleans, 165/110
12 HSPU
15 Burpees
18 Pull upsMust complete all prescribed reps before switching. For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes. This work/rest sequence continues till the end of the round. Complete 5 rounds total.

2014 OPEN ATHLETES

1. Metcon
Teams of 3:
100 Deads, 155//105
80 Hang Power Cleans, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

Wednesday, March 19, 2014

This Friday at 6:30 pm CFNE will be hosting "Ladies Night" sponsored by Fuel For Fire. Come and watch some of the world's fittest female athletes throw down on Open 14.4. Everyone (including non-CFNE members) are welcome. This will be a great time to hang out with friends, talk about the Open and meet some of these amazing athletes. Fuel For Fire will be providing FREE beer, margaritas, paleo treats and more. Hope to see you here.

Tuesday, March 18, 2014

2014 REGIONAL & GAMES ATHLETES
SESSION ONE1. Snatch Complex
Power Snatch + Squat Snatch from blocks - Set up blocks so the bar starts at your knees. You can drop between reps. Work up to a heavy, but not max set.

4. Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over RowerAthlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.

1. Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over RowerAthlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. 2. Skills
EMOMx10:
Odd: 3 Muscle ups
Even: 3 High Hang Squat Cleans, 135/95

Tuesday, March 4, 2014

1. Squats
EMOMx10: 1 Back Squat, across.2. "Gwen"
15-12-9 unbroken reps of Clean and Jerk - You choose the weight. Ideally this is across, but adjust if needed. All reps must be touch and go. Rest anywhere except the ground.